While many people tend to kick off January with fitness resolutions, as the weeks go on the desire for a better and healthier you wanes by February.
It’s reported that about 80% of users tracked by the fitness app Strava in 2019 had given up on their resolutions by the second Friday in January, which it dubbs “Quitter’s Day.”
For those who want to continue past Quitter’s Day and seek help with their fitness resolution, the YMCA of Delaware recommends people be specific and set smart goals or targets, such as exercising at least 30 minutes, four days per week.
They should also reward themselves.
“Living an active life shouldn’t be only about pushing yourself and sacrificing things you love,” said Marty White, Bear-Glasgow YMCA Senior Fitness Director. “Enjoy life and the process.”
White recommends people schedule rest days. That’s because while one may start off with lots of motivation, that can change. The body needs to rest and recover which helps avoid burnout.
Most importantly, he said, be your own cheerleader and don’t beat yourself up.
How else can you stay motivated?
- Find a gym partner for accountability and fun. In a recent survey, most YMCA members said they are more successful when they work out with a friend.
- Try something new, for example, take a group exercise class that you have never done before.
- Make it a habit – don’t skip a day, especially a Monday. It sets the tone for the whole week. Track your workouts on a wearable device and set a workout goal.
- Challenge yourself to achieve your workout goal each day.
- Find a personal trainer who can help you set and meet your specific goals. Sign up with a friend and you can train together for a reduced price at the YMCA and hold each other accountable.
- Sign up for small group training classes which consist of one trainer working with a group of 4 to 10 people to achieve results. Working in a small group is a great way to build new friendships and keep you accountable. Keeping the group to a 10-person max allows the trainer to build a connection with each individual while also giving proper attention to each participant’s safety, form and alignment.
When’s the best − and worst − time to work out?
For people who might be deterred by crowded gyms this time of year, FitnessVolt.com analyzed attendance data for gym chains to show the most popular times people work out in every state. Here is what they found for Delaware:
Their analysis shows that between 4 p.m. and 7 p.m. is the peak time period, with 5:30 p.m. on Tuesdays being the overall busiest time to work out in Delaware.
Knowing peak times can help avoid the rush in gyms, as an analysis released late last year by Financial World found that gym membership searches more than doubled as Americans looked to start training at the gym.
How busy is your local YMCA?
The Y said it continues to see January increases in memberships after tanking during the start of the pandemic. Here are membership numbers for the YMCA of Delaware for the last three Januarys:
- 2021 saw a 64% decrease from the year before in facility access due to the COVID-19 pandemic.
- 2022 saw a 23% increase over the previous year.
- Numbers for 2023 are not final, but with a week left in the month, the Y looked on track to see a 33% increase over 2022.
Many folks miss a Monday
Another trend the FitnessVolt.com study found is that Tuesday is the most popular day to work out at the gym, with 20 states deciding it is the best time to hit the treadmill.
Midweek is a popular time, with 16 states choosing to work out on Wednesdays. The most popular time of day is after work, with the majority of states heading to the gym between 5:00 p.m. and 6:00 p.m.
The start of the week is less popular, with only 11 states working out on Mondays.
Contact Esteban Parra at (302) 324-2299, eparra@delawareonline.com or Twitter @eparra3.
